Phipps Power and Fitness update

Hi Everyone,

I just wanted to give all of you an update on what is happening with Phipps and Power and Fitness. Due to my pending divorce I will hopefully be moving all of my weights and equipment into a larger building in Sparks. There is a building I am looking at and it is almost double the size of my three car garage, so it would be super nice to have the extra space. But, we'll have to see how everything is going to work out. I'll keep you all posted.

Coach George W. Phipps 

powerlifters- Monday and Wednesday

Monday-
Box Squats-warm ups. Several sets of 5 reps, then 2 top sets of 5 reps.
Step Back Lunges- 3x6 on each leg
Leg Curls- 3x15
Abs- Body Curls- 45 reps

Wednesday-
Banded Bench Press- (orange band) Band around your back and held in your hands. Work up to 2 top sets of 5 reps.
Db Flat Flyes- 3x10
Shoulder Press- 1 warm up x5 reps, then 2x5
Ball Push ups- (use perfect push up handles and add an orange band) 3x10-12
Push downs- 3x10-15 reps
Abs- V-ups-40 reps, Phipps sits-20 reps

Joey is getting close to me and is pushing me and that is good for me. It's great having the young bucks to push the old man.

Coach George W. Phipps  

powerlifters- last thursday

Powerlift Good mornings- several warm ups x5 then 2x5 max effort. I went up to 385 x5
HammerCurls- 4x10 (remember we do bicep work before back work so that the biceps are tired and won't help, therefore we get more out of the lats and traps.)
Alternate Db Curls- 1 set to failure pick a weight you can get at least 8 reps with.
Reverse Grip Pull Ups- (make sure to touch your belly to the bar not your chin or shoulders. You have to arch your back big time and swing your legs forward to pull this off. use bands as youneed them.) 3x10
Arrow Pulls- 3x15 (grey bands)
Abs- Phipps Sits- 20 reps, weighted straight leg sit ups- 20 reps, ab wheel - 15 reps I went 200 lbs. on the weighted sit ups.

This was a good workout. I love heavy nights like this. I hope all of you are doing well. I can't wait for a new year.

Coach George W. Phipps    
 

Powerlifters- Monday and Tuesday

Monday

Vertical Leg Press- warm ups x 10 reps, then 3 top sets x10 reps.(Total sets 7-8)
Banded Db Box Squats- 3x10 We used a grey band and 75's.
Lopes Hams- 3x10
Abs- Ab Wheel 15 reps, Body Curls- 30 reps

Good night tonight.

Tuesday

Single Arm Db Bench- warm ups x 6 reps, then 2 top sets of 6 reps. I went up to 115's
Single Arm Shoulder Press- 1 warm up x 6reps, then 2x6 These are Max Effort sets. I went 75's
Db Flyes- 3x10
Tri's Super Set- Pyramid Push Ups- 7 reps, Overhead Banded Extensions-12-15 reps we used green bands. Do 3 sets.
Abs- Phipps Sits- 20 reps, Denise Austin Hip Ups- 30 reps. Do 2 sets.

Tonight was a great night the gym was full and everyone worked their butt off. I love nights like tonight. I hope all of you are doing well.

Coach George W. Phipps   

The ladies- Monday- Tuesday

Monday

Leg Press- 3x10
Glute Presses- 3x15
Single leg Calf Raises- 3x15 on each leg. Use a db for added weight on the leg side.
Pull Ups- (the ladies use jump stretch bands for assistance.) 3x10
Db Shrugs- 3x10
Abs- Crunches- 15-25 reps, Knees to Chest - 15-25 reps

Tuesday

Nordic Trac- 15 mins.
Total Gym Flyes- 3x10
Db Bench Press- 3x10
Total Gym Crucifixes- 3x10
Total Gym Tri Presses-
Total Gym Pull Overs- 3x15
Abs- Crunches- 15 reps. Toe Touches- 20 reps, Single Leg V-Ups- 10 reps on each leg.

Powerlifters Monday- Thrursday

Monday-
Squats- Warm ups x 5's, then one heavy warm up x3 reps. We then did 2 Max Efforts Sets x 3 reps.
Heavy Step Ups(db's)- 3x5 reps on each leg. We went 50's and 60's on these.
Bicycle Hams- (orange bands on each leg) 3x35 seconds.
Abs- Ab Wheel- 15 reps, Knees to chest- 25 reps, Body Curls- 25 reps.

This was a good night. Everyone worked hard.

Tuesday-
Bench- warm ups x5 reps, then one heavy warm up set x 3 reps, then Max Effort 2x3. Titan Ram work- Add twenty lbs. to your last raw set then put on the ram and try for 5 reps, add 10-20 more for your next set and try for 5 more reps.
Db Shoulder Press- 1 warm up x5 then 2x5
Feet on the Bench Push ups (bands orange or grey) 3x10-12 reps Elbows out on these.
Pyramid Push Ups- (orange band) 3x10
Abs- 40 Body Curls

This was a lot of work. My shoulder wasn't great tonight but all in all it was a good night for everyone.

Thursday-
Stiff Leg Deads- warm ups x5, then 2 Max Effort sets of 5 reps. Dan went 405, and I went 385.
Hammer Curls- 4x10
Db Curls- 1x10
Pull Ups-4x10
Barbell High Pulls-3x5
Abs- 30 V-ups, 30 Crunches, 30 Knees to chest.

It was a great week. I hope all of you are making improvments and having fun.

Coach George Phipps    

I can't wait for a new year

Hi Everyone,

I hope and pray that all of you have had a better year than I have had. This year has been filled with heart ache and heart break, friends lost and friends found, and now my marriage is ending after 26 years. So, to say that this year has been crap is a major understatement. Come on 2013! There is no way it can be worst than 2012.

I hope all of you are doing well and that your are doing good in your training and in life. I wish all of you the very best, and as Journey says: "Don't stop believing".

Coach George Phipps  

Monday-Ladies Training

Nordic Trac- 10 mins
Ball Squats- 3x10 (use db in each hand)
Banded Leg Curls- 3x15
Db Rows- 3x12
Db Rear Delts- 3x10
Db Shrugs- 3x10
Abs- Crunches- 15-20 reps, Single Leg V-ups- 20-25 reps.

Monday-Desert Dogs

Banded Box Squats- 3x10 (Use db's for extra resistance) The guys used an orange band.
Bicycle Hams- orange bands 3x30 seconds
Calf Raises- 3x20 db on the leg side.
Step Ups- 3x15 The guys used 25's

Cardio-
Kettle bell get ups- 20 lbs kettle bell. Do 10 reps for each arm. 2 sets.
Nordic trac 10 mins fast.

The Kettle bell get ups are very tough. The guys did great tonight.

Coach George Phipps

Monday- powerlifters

Squats- 2-4 warm ups x5 reps, then 2top sets of 3 reps. I went 425x3 raw at 205, Dan went 435x3 at 210. Then 1 set at 70%x failure. Do as manay reps as you can on this set.

Heavy Step ups- 2x5 on each leg. I did 50's in each hand.

Bicycle Hams- 2x35 seconds

Abs- V-ups- 30 reps, Denise Austin hip ups- 30 reps, Crunches- 30 reps.

Tonight was a good night.

Coach George Phipps 

Last weeks powerlifting workouts

Monday-
Verticles Leg Press-2-3 warm ups x10, then 3x10 heavy.
Static Lunges- (db's in each hand) 3x8
Laying Banded Leg Curls- 3x15
Squat Jumps- 3x10 (15 lbs. db;s)
Abs- Abs wheel- 15 reps, Toe Touches- 25, Body Curls- 25

Tuesday-
Bench Press- 2-3 warm ups x 5 reps, then 2 Max Effort sets of 5 reps.
Power Ram (titan) with the last weight that you lifted for 5 reps add 20-30 lbs.and use the Power Ram to do 5 reps, then add 10-20 more and do 5 more reps.
Plate Raises (you can use db's as well) 3x10
Banded Ball Push ups- elbows flared out on these. 3x10
Pyramid Push Ups- add band if you can. 3x10-12

Thursday-
Rack Pulls- Pins set three inches below the knees.
Warm ups x5 reps, then 2 Max Effort sets of 5 reps.
Barbell High Pulls- 3x5
Hang Snatch- (bar above the knees) 3x3
Back Extensions- recovery 2 mins no weight.
Abs- Crunches- 30  reps, Knees to chest- 25 reps, Denise Austins hip ups- 30 reps

It was a great week for everyone. Lots of hard work and fun.

Coach George Phipps     

Desert Dogs Motocross Training- Monday and Tuesday

Monday:

Db Floor Bench- 3x12
Shoulder Press- 3x10
Laterals- 3x10
Superset: Dips- 3x10, Banded Overhead Extensions- 3x10

Cardio:
Banded Sprints (green band) These are done with two people, one person holds a large "Jump Stretch" band (green or grey) around his partners waist. The person with the band around their waist then tries to sprint a short distance as fast as possible while his partner holds him back with the band for tension. Once you reach your distance turn around and back peddle back with your partner still holding you back with the band. The bands are so strong that it's possible to hold you partner back so much that he or she can't run. This is not the goal. The goal is to hold them back enough to make them work hard. These are butt kickers. We normally sprint 25 or 40 yards. We did: 3x30 yards. Make sure to fully recover between sets.
Circuit- Nordic Trac- 10 mins, Stationary Bike- 10 mins, Jump Rope- 10 mins

Abs- Body Curls- 30 reps

Tuesday:

Db Curls- 3x10 Curls are always done first to pre-exhaust the biceps and limit their help in the back work.
Db Supported Rows- 3x12
Shoulder Shrugs- 3x15
Arrow Pulls- 3x15
Reverse Db Curls- 3x10

Cardio-

Kettlebell Get Ups- (20 lbs bell) 8 reps on each arm.
Mountain Climbers- 20 reps on each leg
Jumping Jacks- 50 reps
Side Step Ups- 20 reps on each leg
Squat Jumps- 15 reps

Do one exercise after another until done, no break. Rest and then start again. We did 3 sets.

Abs- 50 V-Ups

Tuesday- the guys

Floor Bench- warm ups x 5 reps (3-4 warm up sets x 5) Then two top sets x 7 reps (78% of raw max)
Incline Db Bench- 1 warm up x8 then 2x8
Db Flyes- 1 warm up x10 reps, then 3x10
Tri's- Superset: Aichs Tri's 3x10, Push Downs 3x15

Joey and Matt
Floor Bench- same as above
Db Flyes- same as above
Tri's- same as above
Squats- warm ups x 5 reps, then 2 top sets of 5 (Joey went 405, 425)
Squat Jumps- same as Monday
Abs- Body Curls- 30 reps, Ab Wheel- 15 reps

Tonight was a good night. Everyone was here and the lifting was good.  

Monday- The guys

Box Squats- 3-4 warm ups x 5 reps, then 2x7
Coach Phipps did two top sets x 3 reps (405, 425 raw)
Step Ups- 3x10 (Coach did 40's in each hand)
Squat Jumps (use 15 lbs. db in each hand, and try to jump as high as possible) 3x8
Laying Leg Curls- 3x15 (orange bands)
Abs- Weight behind the head bent knee sit ups- (25lbs plate) 2x20

Last Wednesday- the guys

Stiff Leg Deads- warm ups x5 reps, then 3x5 these are done at around 75% of your deadlift max.
Hammer Curls- 4x8
Arnold Curls- 2x10
Pull Ups- 4x10
Db Rows (single arm) 3x12
Abs- V-ups: 40 reps, Ab wheel: 15 reps.

It was small tonight just coach A and me, but it was a good workout. I hope all is well with all of you.

Coach George Phipps  

Back from Vegas

Hi Everyone,

I am sorry about getting behind in my posts, but I was super busy leading up to the WABDL World's.
I took Kyle, Austin and Joey with me to the Bally's/ Paris hotel in Las Vegas for the WABDL World Championships this last weekend. Kyle lifted on Thursday and did real well, in fact it was his best meet ever. Kyle was second in the Bench Press and second in the Deadlift in Class 1 198's.
I lifted on Friday and didn't do so well, it was the worst meet in several years for me. I finished 4th in Master Men's 47-53 220's. I normally lift in 198's but couldn't make weight, I weighed 210. My whole year has been filled with heart break and trial, and it spilled over into my powerlifting. Next year will be a new year, so hopefully things will be better and I can make a run at the championship next year. Austin almost become my newest world champ, but came up just short. He finished second in the bench and second in the deadlift. Austin had to cut over ten lbs. the last two days, so I know that hurt him. Joey lifted real well and finished 5th in both bench and deads. Austin competed in the teens 18-19 165 class. Joey lifted in teens 18-19 220's which was loaded with great lifters. He did an awesome job competing with those guys.

On Saturday I got to hang out with Matt LaMarque and his guys. I had a great time with them. Matt is one of the greatest benchers in powerlifting history, so it was an honor to be able to hang out with him and help load the bar for him. I learned several new things from Matt at this meet, and I hope to incorporate them into my training this year.

There were over 681 lifters from twenty countries and the venue was awesome. I had a blast with my lifters and I loved seeing many old friends. Saturday night we went to Buffalo Wild Wings to watch the George St. Pierre fight. The place was packed and the fights were great. It was awesome to see George come back after being off for so long. It was a great fight and George winning made it even better. All in all it was a good trip. I hope all of you are doing well.

Coach George Phipps      

Desert Dogs-Motocross training

Cable Curls- 4x10 (These are done first to tire out the biceps and improve back development.)
Pull Ups- 4x8-10
Banded face Pulls- 3x10
Arrow Pulls- 3x15

Cardio:
Kettlebell Get Ups- 8 reps on each arm.
Kettlebell Wind Mills- 10 reps
Mountain Climbers- 15 reps
Squat Jumps- 10 reps
Body Curls- 15 reps
This is all one set, everyone did 3 sets. Make sure that you fully recover after the first and second set.

Coach George Phipps

The guys last week

Tuesday-
Floor Bench: 2-3 warm ups x 5reps, then do 2 top sets x 6 reps.
Db Shoulder Press- 1 warm up x 5 reps, then 2 top sets x 5 reps
Ball Push Ups- (use perfect push up handles and bands) Feet are placed on a large exercise ball and body is kept tight and the push ups are done with the elbows flared out. 3x10
Db Flyes- 3x12
SUPER SET: Db French Press 3x10, Pyramid Push Ups- 3x10 (use band if needed. These are done by doing 10 reps on the floor then placing your hands on a bench and doing 10 more reps, then move back to the floor and do 10 reps to finish the set.
Abs- Weight on the Head Sit ups-2x20

This was a good workout for the guys. Austin, Joey and myself didn't train as we are getting ready for the WABDL World's in Las Vegas.

Desert Dogs- Motocross training

Db Step Ups- 3x10 on each leg. The guys used 25's-40's
Static Lunges- 3x10 (Use db's)
Lopes Hams- 3x15
Calf Raises- 3x15 (these are single leg with a db held in the hand of the side that your working.)
Cardio-
Kettlebell Get Ups- 5 reps each hand.(20 lbs Kettlebell)
Nordic trac- 5 mins, Jump Rope 5mins, Up downs 5 mins. These are all done together one after another. The guys did 3 sets.   

Joey and Matt Squats

Squats- warm ups 3-4 sets of 5reps, then do work up to a Max Effort 3 reps. This should be the best you can do.
Static Lunges- (use DB's) 3x10 on each leg.
Rack Pulls- (Set the pins just below the knees) 2-3 warm ups x5 reps, then go a Max Effort Set of5 reps.
Bicycle Hams- (orange bands) 3x30 seconds
Abs- Weight behind the head sit ups- 3x15

My Huskies are out

My Reno High Huskies lost last week to Damonte Ranch 34-20. It was a tough loss for all the seniors. We lost several of our best players before the game and it hurt us big time. We had a few tough injuries and two guys were removed from the team, which was a terrible blow to our program. Oh well, there is always next year.

Next week I'll start working on building the guys up for next year. I'll be at Reno Mon, Tue, Thur, and Friday. I love working with the kids and I look forward to what next year will hold for us.

Coach George Phipps   

Thursday- Motocross/Desert training

Kettle Bell get ups- (small bell 20 lbs.) 3x7 on each arm.
Step Ups- (25 lbs. Db's) 3x12 on each leg.
Calf Raises- 3x20 (single leg, 15 lbs db on the leg side)
Windmills-3x10
Wrist Roller- 3 sets
Cardio Circuit
Bike- 10 mins, Nordic Trac 10 mins, Jump Rope 10 mins.

Thursday- Powerlifting

Rack Pulls- 3-4 warm ups x 5 reps, then 1-2 Max Effort sets x 5 reps. Pins sets just below the knees.
Single Leg Db Stiffs- 1 warm up x 8, then 2x8.
Barbell High Pulls- 3x6
Abs- Body Curls 40reps.  
  

Training for women

I have been training lots of women lately. Women are very different then men, duh! The exercises are basically the same but how they are used is very different. I like to focus on a woman's weak points and fix any imbalances that she might have. All of us have a strong side and a weak side, therefore the plan of attack is to find out which side is weaker and began to bring that side up to match the other side eliminating future injuries and promoting overall health.

I love using db's with the ladies. They are great for balancing out both sides. I also focus on building the posterior chain as Louis Simmons would call it. The lower back, hamstrings, glutes (butt) and abs. If these are strong then she'll be strong. I like back extension on an extension machine, the simpler the better, and do 3x15 reps, add weight as needed. Banded Leg curls with a band on each leg. You can do the same thing with a leg curl machine but only use one leg at a time. Banded Glute presses. When I get chance I'll post a video on how to do these on here and on my web site. 3x15 on each leg. For abs I always worry about hurting the back. There are lots of ladies with bad backs and if the ab training is not set up correctly you can injure the back even more. THIS IS NOT OUR GOAL. Therefore I love using Denise Austin's style of ab training. You can watch several of her video's on youtube, just search for the ones with her doing abs. I love her style of Crunches, Hip Ups, and Toe Touches, therefore they make up most of the my ab training for the ladies. I hope this will help all of you ladies out there. Stay safe and strong.

Coach George Phipps   

Monday- powerlifting

Squats- 4 warm ups x 5 reps, then 85% of raw max for 5 reps. Then put on my briefs. 405x5, 455x3, 495x3, 545x1
Static Lunges- 3x10 on each leg. 1st set 40's, 2nd set 45's, 3rd sets 50 lbs Db's.
Banded Leg Curls- (orange bands) 3x15 alternate legs.
Abs- V-ups- 50 reps, Crunches 25, Denise Austin hip ups- 25 reps

I trained by myself for the first time in a long time. I wanted to go up heavier on squats maybe to 565, 575 but it was too riskywithout spotters. I was busy training Zack and Mike tonight, so all was good. I hope all of you are getting stronger.

Coach Phipps   

Motocross/ Desert Training

Monday-
Floor Bench- 3x10
Incline Flyes- 3x10
Alternate Db Shoulder Press- 3x6
Aich's Tri's- 4x10
Cardio Cycle- Each exercise is done without rest for one set, we did 3 sets.
Step Ups (10 lbs weight in each hand) 15reps,
Calf Raises- 20 reps
Jumping Rope- 30 jumps
Mountain Climbers- 25 reps
Kettle Bell Get Ups- (20 lbs bell) 6 reps on each arm.

Tuesday-
Hammer Curls-3x10
Supported Rows- 3x10
Db High Pulls- 3x10
Arrow Pulls- (Orange band) 3x10
Cardio-
Nordic Trac- 12 mins, Run in Place with high Knees- 12 mins x 2 sets for a total time of 24 mins.

This is a good workout for the guys with the goal of doubling the work load in the next few months.

Coach George Phipps  

Powerlifting- Thursday

Deadlifts-3-4 warm ups x5 reps, then one Max Effort set at 85% x 5 reps+.
Stiff Leg deads- 1 warm ups x5, then 2x5 Max Effort.
Hammer Curls- 3x10
Arnold Curls- 2x10
Pull ups- 35reps total. Do as many as You can each set. Target is 8-12 reps each set. Use bands if needed to get the reps.
Abs- Crunches- 50 reps, Toe touches 25, Denise Austins 25.

I was sick tonight with the stomach flu, it sucked, but Austin, Joey, and Matt did a great job.

Coach George Phipps   

Powerlifting Training Tuesday

Bench Press:
RawWork- 3-4 warm ups x5 reps, then do one set of 5 reps at 85%.
Shirt Work- 3 warm ups x5 reps off 2 boards, 1-2 sets of 3 reps off one board.
Banded Feet on the bench Push Ups- (I used grey and orange bands) 3x10-12
Abs- Crunches 50 reps, Denise Austin's 25 reps.

Tonight Joey, Austin and Matt did some real good work.

Coach George Phipps 

Powerlifting Training Monday

Morning:
Bench Press- 3 warm ups x5, then 85% of raw max x 5 reps.
Shirt Work- 2 warm ups x3, then 2 Max Effort sets x5 reps. 1 Max Effort set x 1 rep.
Standing Shoulder Press- 1 warm up x 5 reps, then 2 Max Effort sets x5.
Pyramid Push Ups- (Use light band) 3x10
Abs- Body Curls-30 reps, Ab Wheel- 20 reps

Evening:
Leg Press- 3-4 warm ups x 10reps, then 3 Top sets of 10 reps. The last set should be all you got.
Step Ups- (heavy) 3x7 We used 35's, 40's, and 45's. Do 7 on each leg.
Lopes Ham's- 3x12
Abs- Crunches: 50 reps, Denise Austin's 30 reps.

It was a good day for everyone. I am changing the days that we train on. Monday's will be leg days. Tuesday's will be Bench days. (chest, shoulders and tri's) Thursday's will be deadlift days.(all heavy lower back and upper back) The change is because I want more recovery time for the lower back and hamstrings so that we can get the most out of our back training.

Coach George Phipps 

Phipps Power and Fitness update

Hi Everyone,

Well, the partnership with Barry isn't going to work out, but I am going forward with my plans to train more people. I will be training people out of my garage or at a local gym if the client wants. This will work until I get enough clients to open up my own gym. I'll be adding a nice treadmill to the equipment that I already have. So, I am looking forward to having the opportunity to train more people and make a little money in the process. I hope all of you are getting stronger and are getting healthier.

Coach George Phipps 

Motocross and Desert Racing Training

I am currently training three of my close friends and riding buddies for the Virginia City Grand Prix. The VC Grand Prix is a desert race that is run in Virginia City, Nv in late March and early April. I will be posting their workouts on the forum starting next week.

Coach George Phipps

I crashed my dirt bike.

Well last Saturday I went riding with some of the guys from church and I crashed pretty hard. I have a 2003 Honda CR 250R, which is very fast. I was following the guys up this dirt rode late in the afternoon, the sun was in my eyes and the dust was so bad I couldn't see. I should have backed off and waited for the dust to clear, but No, instead I rode into a rut in the rode and crashed at about 50 mph. I didn't hurt my bike accept for a broken front brake lever, but I ground off my finger nail and the flesh off my right pinky finger. I hit the ground real hard and slid for at least twenty five feet, but I was ok other than my finger. We cut off the hanging flesh and wrapped up my finger in a plastic bag and I went riding. It took a little while for me to settle down but then I was good. But, man oh man did it hurt to clean up later. So, my finger is still a mess but its healing and I should be good to go by next week. I'll keep you posted.

Coach George Phipps        

Training Oct 1-4

Monday-
Several of the guys did this for  Bench. Warm ups x 5 reps 2-3 sets, then 2-3 Max Effort sets of 5 reps.
Incline Db Bench- 1 warm up x10, then 2x10
Laterals- 3x10
SUPERSET: Db French Press- 3x10, Overhead Banded Tri Extensions- 3x15
Abs- 40 Body Curls

I did recovery work.
Db Bench Press- 2x25@ 55, 60
Db Shoulder Press-2x20@ 50
Db Flyes- 2x20@ 40's
100 Rep Tri Push downs.
Same Abs as above.

Tuesday-
Hammer Curls- 4x10
Arnold Curls- 2x10
Supported Barbell Rows- 3x10
Arrow Pulls- 3x12
TG Crucfixes- 3x15
Body Curls- 30 reps, Ab Wheel 20, Denise Austins- 30

Thursday-
Squats- Warm ups x5 3-4 sets. Then 2 Max Effort sets of 5.
I went up to 385x4 raw and then put my briefs on and went 455x5, 495x3, 545x2
Deadlifts- 2 warm ups x5, then 2 Max Effort sets of 5.
Abs- Crunches 50, Denise Austin's- 30

We had a good week. It was fun and very busy in the gym. I hope all of you are doing well.

Coach George Phipps  
  

Thursday- the Guys

Squats- warm ups x5 reps. We did 3-4 sets, then 2 top sets of 5 reps Max Effort.
Rack Pulls-  (Pins set just below the knees) warm ups x5, then 2 top sets of 5 reps.
Banded Leg Curls- (Grey Bands) 3x15

Joey and Matt did the squats and rack pulls and then climbed the hill behind my house. They did two reps. The hill is very tough.

Abs- Weight on the head Bent Knee Sit Ups- 2x25

I did recovery work.
Banded Db Box Squats- 2x25 60 lbs Db's (grey band)
Back Extensions- 30 lbs Db hled in my hands. 2x25
Leg Curls- 2x25
Same Abs as above.

Tonight was a very good night. Joey and Austin looked great tonight.

Coach George Phipps
 

Tuesday- the guys

Hammer Curls- 4x10
Arnold Curls- 2x10
Pull Ups- 4x8-10 reps (altrenate between close grip and wide grip)
Db High Pulls- 3x8
Arrow Pulls- 3x15
Abs- Crunches- 50, Denise Austin- 30

Good night tonight.

Coach George Phipps

Monday - the guys

Floor Bench- do warm ups x 5 reps. We did between 3-4 sets of warm ups. Then do 2 top sets of 5 reps.
Feet on the Bench Banded Push Ups- (use the heaviest band you can) These are done wide grip and elbows out. 3x15
Laterals- 3x10
SUPERSET: Db French Press 3x10, Overhead Banded Tri Extensions 3x12
Abs- Weight on the head Bent Knee Sit Ups- 2x25

After Floor Press I did heavy shirt work with my new Titan Fury. I went up to 405 x2x3 off two boards. This shirt is still very tight and will take some time to break in, but it felt good to have some weight in my hands again.

Tonight was a good night with everyone working hard. I hope that all of you are getting stronger and are having fun doing it.

Coach George Phipps

last Thursday's workout

Squats- 4 warm up sets x5 reps, then put my briefs on and went 405x5, 455x3, 495x3, 525x2
Paul, Joey and Pete did sets of 5, and worked up to three heavy sets of 5 reps.

Powerlift Good Morning- We did 1-2 warm ups by 5 reps, then 2 heavy sets of 5 reps. I went 335x5, 365 x5. On these its real important to be in a squat position with your knees sightly bent, then keep your back flat or slightly arched and lower the weight by pushing your butt back as far as possible lower the bar until your just above paralell and then drive your shoulders back and raise up.

Db High Pulls- 3x6

Abs- 50 crunches and 20 Ab wheel.

It felt great to be under something heavy agaain. I have about 8 soild weeks of training for the Dec. USPA meet in Fresno, Ca. I am hoping for a big number so we'll see what happens.

Coach George Phipps
     

Huskies Win! Huskies Win!

It took six years and lots of hard work, but it all came together last night. My Reno Huskies beat the McQueen Lancers 24-21 at Reno High. My boys played hard all night. In the first half we should have been up 21-0, but key mistakes kept the game close. Then in the third quarter my boys let down and McQueen took advantage. With only 3:50 to play in the game my Huskies scored 14 points to come from behind and put the Lancers away. It was sweet to say the least. One of my main goals when I started coaching at Reno was to beat McQueen, and now its happened.

I wish all of you the best and hope that you'll chase your dreams and never let go.

Coach George Phipps
   

Contacting me

Hi Everyone,

I just wanted you to know that I will help anyone who wants my advice about training or diet. I love helping people and I will take the time to respond to anyone who wants my help. You can contact me at powerhousepastor@gmail.com or at 775-233-7605.

If you know of anyone in the Reno, Nv area that needs a good personal trainer please let them know about me.

Coach George Phipps  

Jesse Kellum does it again

Jesse recently broke one of the oldest records in powerlifting, breaking the long standing raw squat record at 198. Here's thefootage. Enjoy!

http://www.powerliftingwatch.com/node/23474

My testamony for the blood type diet

As most of you know I am a big supporter and teacher of the blood type diet. I did lots of personal research before deciding that this was the best diet out there. It only makes since to eat for your DNA, and your blood is your life source, your DNA, so why would not eat to support your DNA? It just doesn't make sense to me. I have been on the blood type diet now for over two years and I lost 45 lbs. and retained almost all of the muscle that I had when I was 245. I weighed 245 to lift the maximum weights I could, so when I decided it was time to return to a normal weight I wanted to do it the best way possible and still be strong. I had worked for years to get strong and I didn't just want to throw it all away. So, after lots of research I decided this was the path I wanted to follow. Prior to following the blood type diet my ashma and allergies were terrible. Every year I was sick at least three times, mainly around the fall and spring. The fall and spring in northern Nevada are high pollen times of year and I suffered big time. There were lots of nights coughing and suffering with ashma and allergy symptoms. But, now after two years of following the blood type diet I am rarely sick and my ashma is not a hindrance at all. In fact I rarely use an inhaler any more. I feel great at almost fifty and I can out work most twenty five year olds.

Over the last two years I have helped dozens of people to follow the blood type diet and their results are similar to mine. I know without a doubt that this is the best way for people to eat and be healthy. I have trained over 1200 athletes in the last 6 years, and I have helps dozens to learn how to eat following their blood type. I hope that all of you will eat according to your blood type and enjoy the best years of your life physically.

Coach George Phipps     

 

Tuesday- the guys

Upper back and Bi's tonight.

Alternate Hammer Curls- 4x8
Arnold Curls- 2x10
Pull Ups- 4x8
Arrow Pulls- 3x15 (green bands)
Db High Pulls- 3x8 (65's)
Abs- Crunches 30, Toe touches 30, Ab Wheel 20

Tonight was a good night.

Coach George Phipps

Monday- the guys

Bench Press- 2-3 warm ups, then 3x7 (This was for the guys who are just coming back after a long lay off.)
Alternate Db Shoulder Press- 1 warm up x 6 then 2x6
Laterals- 3x10
Shoulder Horn Work- 3x15
SUPERSET: Total Gym Tri Extensions- 3x15, Cable Push Downs- 3x15
Abs- 30 Crucnches, 30 Toe Touches, 30 Denise Austin Hip Ups.

I did recovery work for Bench:
Db Bench- 50's x20, 60's x2x25
Alternate Db Shoulder Press- 40's x10, 50's x2x15
Flyes- 50's x2x15
100 Rep Cable Push Downs-
Abs- same as above

Tonight was busy with lots of people in the gym; but, I love it when the gym is busy.
I hope all of you are doing well.

Coach George Phipps     

Big week for My Huskies

This week my Reno Huskies play McQueen high school. This is a big rivalry in the Reno area. This game is real big for me because my son played at McQueen and my little sister gradulated from there. On top of that Coach Jim Schelling and I are good friends. So, this game should be a classic. In the six years I have coached at Reno my huskies have not won this game, we've been close but no cigar. I hope that this Friday will be different. I'll keep you posted how it goes.

Coach George Phipps  

Thursday- The guys

Pin Squats- warm ups x6, then -2-3 top sets x6 reps.
Leg Press- warm ups 2 sets, then 3x10
Stiff Leg Deads- 2 warm ups x5, then 2x5 top sets.
Abs- V Ups- 50 reps.

I did recovery work.
Db Box Squats- 2x15 (50 lbs.)
Banded Leg Curls- 3x15
Stiff leg Deads- 2x10 (225 lbs.)
Abs- V-Ups 50 reps

Coach George Phipps  

Tuesday- the guys

Hammer Curls- 4x10
Cable Curls- 3x10
Banded Alternate Rows- (green bands) 3x15
Supported Db Rows-3x12
TG Crucifixes- 3x15
Abs- Body Curls- 30, Crunches- 25, Ab Wheel- 20

Tonight was a good night. All of the guys were here and we did some good work together.

Coach George Phipps

Monday- the guys

Bench Press- 2-3 warm ups x5, then 2 Max Effort sets of 3. These are the best sets you have in you on this day.
Standing Shoulder Press- 1 warm up x5 reps, then 2 max Effort sets x3.
Banded Ball Push ups- Feet up on an exercise ball and jump stretch band around your back. You can use "perfect push ups" or just have your hands on the floor. I like the "perfect push up" handles. Do 3x12-15
Aichs Tri's- 3x10
Cable Push downs- 3x15
Abs- V-Ups 60 reps

Tonight was a good night. Paul was back from the Marines and Coach A came by, Pat was here as well as Joey surprised me. So, it was a good night.

Coach George Phipps   

Thursday

Box Squats- 3-4 warm ups x5 reps, then two top sets of 5 reps. The top sets should be the best five reps you can do. (Max Effort)
Sumo Stiff Leg Deads- 2 warm ups x5, then two top sets x 5 reps. Again these are the best two sets you can do for 5 reps. Make sure when you do these to keep the bar very close to your body and keep your abs tight.
Leg Press- 3x10
Abs- 60 Crunches

Tonight was a good night, it was just Pete, Pat and I but we had fun. I love the heavy hard work on Thursday's. I hope all of you are doing well and getting stronger.

Coach George Phipps   

Tuesday- Bench night

Recovery work for me and Pat.

Db Bench- 1 warm up set x 20 reps, then 2x25 (I did 65's)
Db Shoulder Press- 2x20 (I did 55's)
Flyes- 2x15 (40's)
Total Gym Crucfixes- 3x15
100 reps Triceps Push Downs
Abs- Body Curls- 40 reps

Recovery work is super important for me to be able to handle the Big weights. When I get a chance I will outline my personal training for Master age lifters.

Coach George Phipps     

Back from Deer hunting

Hi Everyone,

Last week I went deer hunting. I left Friday night with my good friend Jason and we went to our area just south of Battle Mountain, Nv. I bow hunt Mule Deer, which are very tough to hunt with a bow, but the challenge makes for an awesome adventure. I missed two great chances to harvest an animal but it was a great three days away.

One of the great things about being away from the city and all the lights is the incredible view of the stars at night. I love seeing the Big Dipper this time of year. It just dominates the northern skies at night. Every time I see it I pray that God will fill the Dipper with my love and His and pour it into the hearts of the ones I love. The stars remind me that I am small in this universe and that God is huge. I hope and pray that all of you will be filled with His love and hope. There is nothing more powerful than love.

Coach George Phipps  

  

Last Thursday

Squats- warm ups: we did 3-4 sets of 5, then 2 top sets of 5 reps.
Deads- 3 warm ups x5, then 2 top sets, 2x5
Leg Press (veritcle machine) 3x10
Banded Leg Curls- 3x15
Abs- 35 Body Curls, 15 Ab wheel.

Tonight was my first real workout on thursday in three weeks, and man o man did it wreak me. I was sore for three days. I hope all of you are well.

Coach George Phipps

For the Ladies

I know that I don't post many workouts for the Ladies, and I'll try to post more, so I thought I would post some in sights into training for women.

A lot of women are not strong when they can be, the advantage for women being strong is a better quality of life. Strong women are less prone to falling and to shoulder and back injuries. Strength training builds strong bones and helps keep testosterone levels up. Strong bones are a must for all women, and t-ratios are super important for sexual health in women.

I know that many of you have back and knee issues, therefore I would like to give you some guide lines to follow so that you won't injure yourselves lifting weights. To keep your back healthy avoid leg lifts of any kind for abs, also avoid straight leg sit ups, as these over load the lower back. Do Crunches with your chin up. (watch Denise Austin do these and you'll be golden) Do toe touches with your legs held up vertical to the floor and try to touch your shins. Do Denise Austin style hip ups. (you can view all of Denise Austins ab stuff on youtube) When doing squats push your butt back and keep your shins straight up and down and not forward. The best way to do this is by using an exercise ball up against a wall. Try to push off your heels and not you toes this transfers the weight into your glutes and off your knees. When doing leg presses keep you feet up high on the platform and push with your heels.

If you have shin splints and walking bothers you, wear good shoes. Avoid running shoes as they are too soft, try using Sketcher Shape Ups. These shoes have good solid soles and the shape really helps build good overall leg strength. I love walking and the benefits are awesome. Walking is one of the best ways to relax and get in shape at the same time. I love to pray and walk, especially at night so I can see the stars. I hope this will help, and I promise to post more workouts in the future.

Coach George Phipps      

Tuesday- the guys

Upper Back and Biceps

Hammer Curls- 3x10
Cable Curls-  3x10
Banded Lat Pull Ins- 3x15 (blue bands) heavy tension.
Supported Lat  Rows (HIT style with a slow negative) 3x10
Cable Rear Delts- 3x15
Abs- Body Curls- 30 Ab Wheel- 15

Tonight was a good night we had Pat, his friend Adam, The Old Guy, Peter and myself. It was hot but we did lots of good work. I hope all is well with all of you.

Coach George Phipps 

Monday training

Banded Bench Press (light band around the back and held in the hands) Warm ups- do 2-3 sets without bands. Then add bands and try doing sets of 5 reps until failure. Start at around 80% of your raw max.

Standing Shoulder Press- 1 warm up x5, then 2x5

Banded Perfect Push Ups (use the perfect push up handles for these) 3-4 sets of 10-12 reps.

Superset- Db French Press 3x10, Tricep Push Downs 3x15

Abs- 50 V- Ups

I did recover work.
Db Shoulder Press- 45's 2x25
Db Bench Press- 60's 2x25
Db Flat Flyes- 40's 2x25
Tricep Push Downs- 2x25
Abs- Crunches- 50 reps, Denise Austins- 35 reps

Tonight was good Adam was back in the gym and Pat was here. I am beat up from riding my new dirt bike, but all is good. I hope all of you are doing well.

Coach George Phipps

Monday and Tuesday

Monday-
Johnny and Becca came up and trained. I was beat from hunting, so I took the night off.
Johnny and Becca did the same work that we did tonight with a few changes due to the fact that they are new to the gym.
Bench- warm ups x7 reps, then 3 sets of 7
Flat Flyes- 3x10
Incline Db Bench- 2x10
Plate Raises- 3x10
Overhead Banded Tri Extensions- 3x10
French Presses- 3x10
50 Crunches

Tuesday- Coach Phipps and Pat
Bench- warm ups x5 reps, then sets of 5 reps adding weight to the bar after every set. Then one top set for 3 reps. Pat did 175x5, 185x5, 195x3 and missed at 215.
I went 275x5, 295x5, 315x3
Behind the Neck Shoulder Press- 1 warm up x5 reps, 2x5 Pat did awesome.I went 165x5, 185x4
Feet on the Bench Banded Wide Grip Push Ups- (green bands) 3x10
Tri Push Downs- 3x15
Abs- Knees to Chest 25 reps, Denise Austin's 25 reps, Crunches- 25 reps.

I had a great night with Pat, he is a great kid.

Coach George Phipps

 

      

I am back

Hi Everyone,

I just got back from Elk hunting in Northern Nevada. I didn't get a shot but had a great time with my close friend Jason Lynch. I saw over 75 elk, 20 deer, 100 antalope and all kinds of other anmals and reptiles. The stars at night were awesome to say the least. The big Dipper was right in front of our camp every night, and it was beatuiful, and I saw a metor shower Saturday night. I hope all of you are well.

Coach George Phipps

Tuesday- the guys

Hammer Curls- 4x10
Arnold Curls- 2x10
Pull Ups- 4x8
Supported Rows- 3x10
Total Gym Face Pulls- 3x15
Abs- 50 Crunches, 25 Incline Denise Austins

Tonight was a good night. Dale was back and Johnny and Pat were here as well. We trained hard and enjoyed every min.

Coach George Phipps  

Phipps Power And Fitness

As all of you know I am a certified ISSA strength and conditioning trainer. I've begun to train a few more people and things are looking up for building my business. Barry Elwood and I are looking at buildings in the Reno- Sparks area and hopefully we will be able to find something that will work for both of us. If you know of anyone that needs a personal trainer in the Reno-Sparks area please let them know about me. My rates are very low compared to most in the area. I specialize in designing programs that meet each persons needs.  I can be contacted at 775-233-7605 or at georgephipps2330@gmail.com or powerhousepastor@gmail.com

I'll keep you posted on any new information.

Coach George Phipps    

Monday

Tonight it was just Pat and me. Pat is a former Reno High kid who is going to Sanford this fall. Pat did real well tonight. Here is what he did.

Bench- warm ups x5, then 3x5-6 working up to his best on each set.
Incline Db Bench- 3x10
Alternate Db Shoulder Press- 1 warm up x6, then 3x6
Tri's- Superset: Overhead Banded Tri Extensions- 3x15, Cable Push Downs- 3x15 Make sure that you push these hard. At the end your tri's should not be able to another rep.
Abs- Body Curls- 30, Ab Wheel- 15

I did recover work:
Db Bench- 2x25@ 55
Db Shoulder Press- 2x25@ 45
Incline Db Bench- 2x25@ 50
Same Superset as Pat did.
Abs- same as above.

Coach George Phipps
  

Rancho Cordova WABDL Meet

Hi Everyone,

The meet was this last Saturday in Rancho Cordova, which is right next to Sacramento, Ca. There was over 104 lifters and the meet was run very well. It was great seeing all of the guys. Gus ran a great meet and the judging was good all day. Kyle had a great day going three for three in the bench ending up with a 380 bench and second place at Class 1 Men's 198. Kyle went two for three in the deadlift and barely missed 523 on a hitch. Dan (Coach A) had an amazing day. Dan went three for three and set a new PR with a very nice 567.5. He weighed 198. He was so happy and I was proud to be his coach. All in all it was a great weekend.

I hope everyone is well and getting stronger and more healthy. I encourage all of you to stay on the blood type diet and train hard and consistant. I saw men and women in their 70's and 80's lifting this weekend, they are living healthy lives at a time when most people are living to die, so keep it up and never ever stop. God bless.

Coach George Phipps    

Tuesday

Hammer Curls- warm ups x10, then 3x10 I did 55's for the last two sets.
Alternate Db Curls- 3x10 (40's)
Alternate Lat Rows with Green Bands- 3x15
Straight Arm Lat Pull Downs- 3x15 These are done fast. Pull from chin height to you thighs.
Single Arm Rear Delts- 3x10 (55's for the last set.)
Abs- 30 Body Curls, 30 Denise Austin Hip Ups.

Tonight was good I trained with young Taylor, who is a very good high school volley ball player. She did great. I hope everyone is doing well.

Coach Phipps   

Monday

It was just Coach A and me tonight. Dan did deadlift openers for the up coming WABDL meet this weekend in Rancho Cordova, Ca. Dan did a real nice 515 and I think he should be good for 551 or more this weekend. Dan weighs 210.

I trained by myself for the  first time in a very long time. Here is what I did.
Cable Bar Bench- 3 warm up sets, then I did 1 heavy set, and then two Max Effort set at 275 for 5 reps, and 4 reps. Cable Bar is much tougher than regular bench.
Single Arm Db Shoulder Press- 1 warm up x6, then 2x6 at 75
Flat Flyes- 3x10 top set at 60.
Superset Tri's- Overhead Extensions- 3x15, Push downs- 3x10,
No Abs tonight.

Tonight was weird, its been a long time since I trained in the garage by myself. Oh well, I am sure some of the guys will return or God will bring me some new guys to train. I hope that all is well with all of you. Stay strong and keep the faith.

Coach George Phipps  

Big changes in the gym

My Son Matt left today for Bemidji Minn. It will take him and his brother Peter two and half days to drive the 1700 miles from Reno to Bemidji. I will miss Matt so much, it has been great training with him these last two months. Matt is in the best shape of his life and I hope he has a great year this year playing linebacker for one of the best divison 2 programs in the country. I love training with my son as we push each other and get the best out of each other. I will miss him being here big time. The  gym is also changing in that some of the guys have new jobs and can't make it anymore and Coach A (Dan) is starting the football season and won't be able to make it up anymore. Big B (Brant) is also going to back to law school, so as you can see things will be a lot different over the next few months.

Barry and I are trying to figure out how we can make a gym work together, and we have started to look for a place to rent. I will keep you posted on how things work out. I have started training more women in the mornings, which has been good. So, I'll have to see how things are going to work out at night, Peter will be back in a few days so he'll start training with me, and Adam has been talking about coming back to the gym, which would be great.

Life is full of ups and downs and change is a big part of all of our lives. I am at a point in my life were change is the big word to describe what's been happening to me. My kids are all grown and out of the house and I am getting older by the day. People come and people go, but I'll continue doing what I've been doing for as long as God gives me the strength to continue. I would like to encourage all of you to enjoy each and every day, and every time you can have fun training, enjoy it! It's a gift to be able to get stronger each day. Your health is one of the greatest gifts you can have from God, so do everything you can to take care of yourself.

Coach George Phipps           

Thursday- The Guys

Matt and Peter-
Leg Press- (verticle machine) 3 warm ups x10 reps. Then 3 heavy work sets by 10 reps.
Lopes Hams- 3x12
Heavy back Extensions- 3x15
Abs- V Ups- 30 reps, Denise Austins 30 reps, Toe touches 30

Coach Phipps- I did recovery work tonight.
Leg Press- 60% of normal 2 set of 20 reps
Leg Curls- 3x15
Back Extension- 2 mins body weight.
Banded Pull Ups- (warm up with a light band, orange) and then used a mini band for 3 sets of 8 reps.

Tuesday- the guys

Banded Curls- (Jump stretch bands orange or green) These can be done on a cable pulley machine. 4x10
Alternate Hammer Curls- 3x10
Alternate Banded Lat Pull ins- These are great for the Lats. Use grey or green bands. 3x15
Barbell Shrugs- 3x15
One Arm Rear Delts- 3x10
Abs- Body Curls- 30, Incline Denis Austins- 25

Wheat Grass

A very close friend of mine told me of the benefits of wheat grass last year, I didn't believe the health benefits at the time but after doing some research found that wheat grass is indeed very good for you. I lost a bet and had to drink some wheat grass as a result. So, if you haven't checked out the health benefits of wheat grass you should. Wheat grass is very close to broccoli in health benefits. The taste leaves lots to be desired but several health food stores offer it in a smoothy, so go drink some wheat grass.

Coach George Phipps  

Monday- the guys

Bench Press- warm ups x 5 reps, then worked up to a Max Effort 5 reps. We did 2 sets.
Single Arm Db Shoulder Press- 1 warm up x5, then 3x5 These are done with the most weight you can handle for each set.
Incline Flyes-3x10
French Press (db's) 3x10
Over head Banded Tri Extensions- 3x15
Abs- Crunches: 2x50

I did recovery work. Light weights high reps for one set. 
Db Bench- 50's x45
Db Shoulder Press- 45's x25
Db Flyes- 40's x25
Tri Push Downs- 50 reps
Overhead Tri Extensions- 50 reps (orange bands)

Big B worked in a shirt (rage X 48 single ply) and set a new PR with a real nice 405.This was the first time Brant has benched this much. Good job Big B!

Thursday- the guys

Squats- (Max Effort Triples) warm ups x 5, then add briefs and work up to a Max Effort Triple.
Stiff Leg Deads- (Max Effort Triple) warm ups x 5's then work up to a Max Effort 5 reps.
Weighted Straight Leg Sit ups- (Weight behind the head) 1x25x 25 lbs. Incline Hip ups- 25

Tonight was tough. I am badly over trained, so I had a bad night, but Matt and Coach A did great. I hope everyone is doing good.

Coach Phipps

Barry and Me

I have a very close friend who is a tenth degree Grand Master in Kenpo Karate. Barry and I have toyed with the idea of teaming up and soon that maybe a reality. Barry would teach Kenpo and I would train his students to be stronger and more explosive. Below I have some links to Barry's site. He has put up some real nice pictures of me and some of the lifters I coach or compete with. So, check it out and I'll keep you posted.

Coach Phipps   

http://www.barryelwoodskenpo.com/Site/ISSA_strength_training.html

http://www.barryelwoodskenpo.com/Site/contacts.html

http://www.barryelwoodskenpo.com/Site/EKKA.html

Back From Seattle

Driving from Seattle to Reno is long and hard in a moving truck. The big  Ryder 26 footer was slow and bumpy, which meant ten and half hours from Seattle to Weed, Ca. That's right around 550 miles. The view through Oregon was beauitful but in that big slow truck it was also long and uncomfrotable. We got to Reno Monday afternoon. We have been unpacking my sister for the last two days, man I'll be glad when everything is moved and put away. I should be posting Thursday's work tomorrow. I hope all of you are doing good.

Coach Phipps   

What's Up with Me

I am coaching summer weights at Reno High. We start at 7 am, which totally sucks, but I got to do it. I coach the varsity at 7 am and then the JV's at 8 am. Monday thur Thursday. I am going to Seattle tomorrow to move my little sister down to Reno. Lori and her daughter are going to live with us for a while. I hope all of you are doing well. Just remember that each of you can be a fire work, (Katy Perry) so let your light shine. When you think you can't do something just believe that you can and trust that God will help you and you can overcome anything.

Coach Phipps   

Thursday- the guys

Tonight we did strong man training.

We threw a 50 lbs truck tire, discuss style. This is great for the core. Three throws on each arm four times.
Flipped the 900 lbs. Tire. The World's Strongest Men flip a 1000 lbs tire, so this baby is heavy. We did 5 flips for 3 sets. This was super tough on me. Matt rocked and rolled and so did Dan. Matt did 5 flips in 18 seconds.
Leg Press- 2 warm ups and then 4x10
Abs- 60 V-Ups

This is was tough night. Matt looks great, and he is kicking his dad's butt. I am so proud of him. I can't wait to see him play at Bemidji State this year.

Coach Phipps

Tuesday- the guys back training

Tower Alternate curls- 3x12
Cable Curls- 3x10
Reverse Grip Pull Ups- 30 reps total.
Db High Pulls- (upright rows) 3x10
Abs- Body Curls- 30 reps, Denise Austin's- 30 reps, V-ups- 30 reps

Monday-the guys

Cable Bar Bench (you can look up what a cable bar is by searching the web) The Cable Bar builds great strength especially off the bottom.
Warm ups- 2-3 sets of 5, then Two Max effort sets of 5-6 reps.
Shirt work (old Rage X single ply) All of these are done off two boards. 335x5, 365x5, 385x5,395x4
Db Shoulder Press- 1 warm up x6, 2x6 I worked up to 85's
Flat Flyes- 1warm up x10, then 3x10 I went up to 60's.
Banded Over head Extensions- 3x15
Tri Push downs- 3x15

Tonight was great. I had one of the best nights in several workouts. I hope everyone isdoing well. Stay strong and healthy.

Coach Phipps 

It's Official

My Son Matt signed with Bemidji State on Friday. I posted a few weeks ago that he was going to go to West Virginia Westlyn, but they withdraw his scholorship at the last minute because they had a kid who they didn't think would make grades, so they offered my son his scholorship, but the kid made grades this time, so they had to cover themselves and throw Matt under the bus. This sucked so bad! But, as God would have it Matt is going to one of the best D2 football programs in the country. Bemidji State is in North central Minnasota, and it gets super cold there in the winter, but they have a great program, and I am so proud of my son.

We had a big signing party at the house on Saturday. I bought a keg and lots of food and we watched the UFC fight and had a great time celebrating Matt's signing. It looks like I'll only have this week to train with Matt before he leaves, so I am hoping that we can have some fun together before then. I wish everyone well. I hope you're all following the blood type diet and training hard.

Coach Phipps

Thursday- the guys

Speed Squats- Do 2-3 warm up sets x5-7 reps, then do 75%x5x3. These must be done as fast as possible in order to be worth while.

Rack Pulls- (Pins set just below the knees) work up to 2 Max Effort sets x 5 reps. Coach A (Dan) went 525 on these. Matt and I were beat up from push each other these past few weeks. Either of us were very good tonight.

Abs- Knees to Chest- 30 reps, V- Ups- 30 reps, Body Curls- 30 reps

One for the ladies

Ok, let's do a circuit. Do these one after another without a break between exercises.

Step Ups- 10 reps on each leg
Leg curls- 15 reps,
Calf Raises- 15 on each leg.
Lat Pull Downs- 12 reps
Db Flyes- 10 reps
Crunches- (chin up and chest up, just clear your lower back from the floor)
Do Three Sets of this circuit!

Use your roller when you get home.

Have fun,

Coach Phipps   

Monday- the guys

Banded Floor Bench- (Use Jump stretch black or orange bands) Band around the backand held in the hands. Warm ups- Do 3 warm ups x5 reps, then add bands and try to go as heavy as you can for two set. The two top sets are what we're looking for.

Incline Db Bench- 1-2 warm ups x8, then 3 Top sets x8.
Incline Flyes- 1 warm upx 8, then 2x8

Db French Press- 3x10
Tri cable Push downs- 3x12
Over Head Banded Tri Extensions- 3x12

Abs- Body curls- 25, Weighted Bend Knee Sit ups- (25 or 45 lbs.) Knees to Chest 40 reps. 

Thursday- the guys

Squats- Max Effort night. Warm ups- we did several warm ups x 5's and then a heavy warm up x 3. 3 reps was done at 90%.
Next was heavy singles. Matt and I put on our squat briefs for these. Matt went 405x1, 455x1, 495x1, 545x1, 585x1, and missed 635. I went 405x1, 455x1, 495x1, and missed 545x1.

Max Effort deads- These are tough right after Max Effort Squats but what the heck. Matt went 455x1, 495x1, 545x1, missed 585.  I went 405x1, 455x1, 495x1, and missed 525.

It was  a good day in all. Coach A (Dan) lifted real well and we had a good time together. My left knee was bothering me going into squats, but it was fine. I love days like today. Next week I'll start my training cycle for the Rancho Cordova meet (WABDL) in Aug.  

More on the Blood Type Diet

Over the last two years I have lived the Blood Type Diet and have helped dozens of others to follow it as well. I have learned several things: one being that your immune system will function better than ever once you start to eat according to your blood type. Second, you will lose weight, and keep it off. Third you don't have to change how much you eat in most cases, but you must only eat those foods that are right for your type. Fourth, if you get serious about doing the Blood Type Diet you'll pay for it if you cheat. I am type O blood and I can't eat wheat, or corn products. There have been a few times that I have strayed and pay for it big time. Within 24 hours after eating the wrong foods I'll have an allergic reaction, (sneezing, stuffly nose) and I'll also have a major bowel reaction as my body will pruge those foods from my system in a major way. The good thing about paying for not eating right is that it reminds you that those foods are poison to your body.

I encourage all of you to embrace who you are. Your blood contains all of your DNA, and your DNA is who you are, therefore why would you not want to eat what is right for your body? The benefits far out weigh the discomfort of not eating those foods that you like which are bad for you. I love pizza, but I have not ate a slice of pizza in over two years, it just wrecks my body and why would I do that to myself. I am almost 50 years old and I'm in better shape now then when I was 30. I can out do most college athletes in the weight room. I love the fact that I can compete with the young guys at my age. I hope all of you will take on the challenge to live your lives to the fullest.

Coach George Phipps       

Tuesday- the guys

Hammer Curls- 4x10
Alternate Band curls- 3x12
Banded lat Pull Ins- 3x15
Single Arm Rows (DB) 3x12
Db High Pulls (up right rows) 3x10
Abs- Crunches- 50 reps, Ab Wheel- 15

Monday- the guys

Reverse Band Bench- normal warm ups x5 reps, then add bands at around 90% and do 5 reps, go up 20-30 lbs. each round until you can't get 5 reps, then do one more set but make sure to get 5 reps, so you'll have to drop the weight a little.

Standing Shoulder Press- 1 warm up x5 reps, then 2x5 heavy.
Flat Flyes- 3x10
SUPER SET: Dumbbell French Press- 4x10 and Banded Over Head Tri Extensions- 4x15
Abs- Exercise Ball Sit Ups- 2x15 Use a 25 lbs plate and place it behind your head, make sure to touch you head to the floor on each rep. You have to have someone hold your feet, we use the pins on the power rack to support the feet.   

The blood type diet

If you have followed the forum for a while you know that I am a big supporter of the blood type diet. I have been on it for over two years now and the results are amazing. I have ashma and before I went on the blood type diet I struggled at least three to four times a year with being really sick. I tried all the drugs and nothing help to prevent these battles with sickness. I also used to really struggle with seasonal allergies, which would cause my ashma to go crazy. But, now all that has changed. I don't struggle with allergies anymore, and I hardly get sick anymore. I lost over 35 lbs. and retained almost all of my strength from when I was 242. I have had huge success with every lifter I have put on the diet. I will be posting more info at a later date. Until then I would encourage all of you to research it for yourselves and start eating for your type.

Coach Phipps  

Gary Taylor

http://www.youtube.com/watch?v=qI_U_AIULH0

Gary is one of my favorite strongmen. The year he won the title he beat Magnus.
Enjoy.

Coach Phipps

Magnus

http://www.youtube.com/watch?v=bEbJhLoD7DQ

Here is one of the all-time greats. Enjoy.

Coach Phipps

Thursday- Matt and Me

Tonight was awesome Matt and Me went heavy on the squats together.

Banded Box Squats- warm ups x5's then orange bands on. Worked up to 3 max effort set of 3 reps.
I went 365, 380, 405, Matt went 405, 455, 425.

I did Bodybuilding style Good Mornings- 3x6. I went up to 245.

Matt did deads- He went up to a 585 single.

I did farmers walk with 100 lbs. plates for 50 yards.

I love training with my son.

George 

Life Can Be Hard

I just thought I would share some things with all of you about what's been going on in my world. The last four months have been the toughest months of my life. Life is filled with ups and downs, and sometimes the downs are hard to overcome. We are all human and humans make mistakes. But, no matter what happens we have to have faith for tomorrow. Like one of my favorite bands (Journey) says "Don't Stop Believing". The Bible says that there are three great things in this life: faith, hope and love, but the greatest is love. You have to have faith and hope to get you through the hard times, and love will heal everything in time. I believe that true love never fails, no matter what, it always overcomes. I love to walk and pray at night and I love to look at the stars in the night sky. I hate it when I can't see the stars at night. The stars remind me that I am small in this universe, and that God is huge, and there is nothing that He can't help me with. Therefore, I hope that all of you will have faith, hope and love in your lives, and that you won't stop believing.

Coach Phipps

Tuesday- the guys

Hammer Curls- 4x10
Db Double arm Curls- 3x10
Supported Rows- 1 warm up x10, the 3x12
Db Shrugs- 3x15
Banded Lat Pull ins- 4x15 (green)
Abs- 65 V-ups

Monday- the guys

Db Single Arm Bench- 3-4 warm ups x 5-6 reps, then do two Max effort sets as haevy as you can go for 5 reps. I went up to 115's on these. These really help to balance out your weak arm, Everyone has a weak arm and this exercise attackes the weak arm. Set up just like you would normally bench, but put you off hand, the hand your not using on your belly. Now keep your torso straight and bench.

Heavy 3 board bench for tri's- (I used the pins set at the same height as three boards.) Do sets of 5 until you fail make sure to use a shirt that is loose but still gives you support. The goal is to blast the tris and help the top end of your bench. I went 375x2x4.

Behind the neck Shoulder Press- 2 warm ups x5, then do 3x5 as heavy as possible.

Banded Ball Push ups- use a medium band (green or grey) and place your feet on a exercise ball. You have to control the ball without anyone helping you. Do 3x10-15 reps.

Tri Push downs- 3x15

Abs- 65 V-ups

One for the ladies

Ok, lets do some leg work and cardio.

Ball Squats- warm ups with body weight 2x10, then 3x10 with 15 lbs. Db's in each hand.
Step ups- (15 lbs. Db's in each hand) 3x10 on each leg.
Calf Raises- (single leg) 3x15 on each leg. Add a db if these are easy.
Leg curls- (laying) 3x15
Cardio- Chose spinning for 20-30 mins or a 30 min.walk. If you chose the walk wear good shoes to protect your shins and knees.

Make sure to wear your knee braces and use your roller after the workout to break up the bad tissue. Have fun.

George

Tuesday- Matt and his dad

Strongman stuff-
900lbs. Tire flip- 3sets of 3 flips. (This sucker is heavy)
Atlas stone lifts- 3x3 (255 lbs stone) I couldn't get the stone up  to my knees without tacky. Matt smoked these.
Heavy stone (200 lbs odd shape) 2x3
Leg Press- 3x10
Leg curls- 3x15
Abs- Body Curls- 40 reps (incline)

I had fun with my son even though he kicked my butt bad tonight. Oh well. I loved it anyway. I hope everyone is doing well.
Coach Phipps 

monday- the guys

Bench Press- warm ups x5 reps wedo 3-4 warm ups and then 85%x5 reps
Incline Db Bench- 1 warm up x10 then 2x10
Incline Flyes- 3x10
Close Grip BandedTri push ups- 3x15
Abs- 40 Knees to chest (incline) 60 V- Ups- 40 reps

Coach Phipps
Bench- warm ups x 5 reps, then 295x5, 305 x5
Shirted Lock outs- Pins set at 4 inches off my chest- 365x2x5
Incline DB Bench- 85x2x10
Incline Flyes- 55x2x10
Same abs as above.   

Tuesday- The guys

Hammer Curls- 4x10
EZ Bar Curls- 3x10
Supported Db Rows- 3x10
Banded Lat Pull Ins- 3x15
Straight Arm Lat Pull Downs- 3x15 seconds. These are done while kneeling with your arms straight. You can use weighted cables, or bands for tension on these. Make sure you don't allow your hands above your chin, then pull down quickly to your thighs. Do these as fast as you can.
Arrow Pulls- 3x15 (green bands)
Abs- Weighted Straight Leg Sit Ups- 2x20 with 200 lbs. on your chest.

Tonight was great. I hope everyone is doing well. Remember work hard and never ever quit.

George
 

Monday- the guys

Bench, shoulder, and Tri's

Banded Floor Bench- warm up wthout bands. Warm up to about 85%x5, then add purple or orange bands (jump stretch bands) These bands add about 50 lbs. at the top of the lift. Do 3 Max effort sets of 5. I was trying for 8 reps, as I am still doing strongman stuff.

Standing Shoulder Press- 1 warm up x5 then 3x5 go heavy on these.
Feet on the bench Banded Wide Grip Push Ups- (green or purple bands) 3x12-15
Superset: Aichs Tri Extensions- 3x10, Banded Overhead Extensions 3x15
Abs- Incline Knees to chest- 25 reps, Weight on the head Bent Knee Sit Ups- (45lbs.) 30reps, Denise Austin Hip Ups-  30

Today was good Coach A was here as well as Nick, Matt, Brett and myself.  
   

Thursday- Matt's home

Hi Everyone,

My son Matt is home for the month of June, and I love to train with him. He brings out the best in dad. Matt will be going to West Virginia Wesleyan to play football on a full ride scholarship. I am so proud of him.

Squats- 3-4 warm up sets x 5 reps, then I did 365x3x8, Matt did 405x2x5.
Deadlifts- 3 warm ups x 5reps, then I did 405x5, 425x4, Matt did 405x5, 495x5.
Bicycle Hams (green bands) 3x30 seconds
Abs- weighted (weight on the head, 30 lbs.) 30 reps, Ab Wheel 15 reps.

It was a great night, lots of work and I loved training with my son. Matt's friend Brett trained with us as well and he did great. I hope everyone loves this workout. The key is to do your max effort on every set. Do the most weight you can for the reps I have. Each set is an all out set don't save anything, push yourself. 

George

The ladies

Upper body training-

Push ups off your knees- do 3x10
Db Flyes- 3x10
DB Laterals- 3x10
Wide Grip Lat Pull Downs- 3x12
Db Single Arm Row with your hand supported on a bench- 3x10
Abs- Denise Austin Hip Ups- 25, Straight leg Toe Touches- 20 reps.
Cardio- Go walk for 20-30 mins wear good shoes, and your knee braces.

Have fun George 

Tuesday- the guys

Db Floor Bench- 2-3 warm ups x 10 reps, then 3 heavy sets of 10 reps. I went up to 125's on these.
Single Arm Db Shoulder Press- 1 warm up x10 reps, then 3x10. Go as heavy as you can on these. I went 70's.
Feet on the Bench Banded Push Ups- green bands: 3x15
Overhead Banded Tri Extensions- 3x15
Abs- Denise Austin style Crunches- 50 reps, Knees to Chest- 50 reps

My Huskies

Hi  Everyone,

We didn't train Thursday night due to the fact that I was preparing for the Northern Nevada Weightlifting Competition. The competition was Friday night at Reno High School. We had more lifters than ever before. The night started off great as my Reno High Junior Varsity lifters tied for first place with McQueen High school. In the over 25 years of this contest Reno had never won the JV division, so this was sweet.

The varsity meet got started and I was missing one of my best lifters due to the fact that he punched a wall and broke his hand. (Dumb Ass) I knew going in that Reed High would be tough as they were loaded with many good lifters, and sure enough those guys had great nights. My Huskies came up a little short and lost for the first time in three years. Reno had won the last two in a row and three of the last four, but Friday night was Reed's night. I was super proud of all my lifters and look forward to getting our crown back next year.   

Poundstone training

Here is something to inspire you. If this doesn't get you off the couch and into the gym. You need help, real help. More than I can give you. For everyone else enjoy!

http://www.youtube.com/watch?v=_zR_fRgnOJA

Monday- the guys

More Strongman style training. This type of training is used by guys like Jamie Reeves and Magnus Ver Magnason, and Gary Taylor. The reps are in the 8-10 range and you  use the heaviest weight you can handle for good reps.

Bench- 2-3 warm up sets and then 3x10. I went 265 and 275 on these.
Incline DB Bench (45 degree angle) 3x10 I went 85's
Incline Flyes- 2x10 (I went 60's)
Superset- Tri push downs 3x15, Overhead banded Tri extensions 3x15
Abs- 50 Denise Austin style crunches (chin up and chest up, back clears the floor and no higher), Ab wheel- 20 reps   

Thursday- the guys

Squats- warm ups x5 then 3x10 at around 65% (I started at 350 and went down to 315) These suck, I hate rep work.
Body building Good Mornings- legs close together slight knee bend and bend to almost 90 degrees. No belts on these. 3x10 (I went up to 205 on these)
Step ups- 3x10 on each leg. I did 30 lbs Db's in each hand.
Banded Leg curls- 3x15
Abs- Crunches- 30 reps, Denise Austin hip ups- 30 and 40 v-ups

Tonight was rough. Austin hurt his foot and I am afraid that I might lose him for the weight comp next week. I can only hope for the best.

George 

Tuesday- the guys

Hammer Curls- 4x10
Supported Bent Rows- 3x8
DB High Pulls- (upright rows) 3x10
Supported Rear Delts- 3x10
Abs- 50 Crunches, 50 Denise Austins

I am hoping to be able to have the video's up from the Vegas meet soon. I hope everyone is doing well.

George

Ladies

Body weight push ups- (off the knees) Try to do 8-10 reps for 3 sets. Try to keep your back flat, and butt down.
Db Shoulder Press (sitting) 3x8
Laterals- 3x10 Make sure not to pass parallel with your arms
Tricep Push Downs- 3x15
Abs- Denise Austin hip ups- 3x20

Cardio- Try spinning for 30 mins or take a walk for 20-30 mins. Make sure to use good shoes to protect your ankles and knees. Also if you have bad knees use knee braces.

Have fun George   

Monday- the guys

We will be doing mostly strongman style training for the next four weeks. Its a nice change of pace from powerlifting. We will be doing a lot of 8's and 10's during this time. The results will be good solid tissue building and a fresh mind set to start powerlifting again.

Bench- 2-3 warm ups x 8 reps, then 3x8. Try to use as much weight as you can, this is not bodybuilding. LOL!
Sitting Behind the Neck Shoulder Press- 1 warm up x8 then 3x8. Again use some weight on these.
Feet on a Bench Wide Grip Banded Push ups- (green band) 3x12 reps.
Dips- 3x10-12 reps. Add weight with a dip belt or chain if needed.
Abs- 50 Body Curls 

Recovery work

You should always do recovery work after a meet. It's the only way to help your body heal from all of the trama you have put it through.

Monday- Bench
Db Bench- 3x25 Use weights that are light, but heavy enough to make you work. The high reps flush the muscles and help in healing.
2 minDB Shoulder Press- Pick Db's light enough for you to go 2 mins with. Do a rep every 5 seconds and don't quit. These suck, but they really help the healing process.
100 Rep Tri Push downs- do 15 20 reps at a time with real short rests.
Tower Crucifixes- 3x15
Abs- 40 Body curls

Tuesday-
Db Curls- 3x20
Banded Lat pull downs- 3x20
Cable face pulls- 3x15
Single Arm Rows- 3x15
Abs- Crunches 50 reps

Thursday-
Verticle leg Press- 3x25
Bicycle Hams- 3x30 seconds use bands and leg curl for 30 seconds.
Db Step Ups- 3x12 25 lbs. Db's
Back extensions- 2 mins
Abs- Ab wheel- 20, Butte Weighted Sit ups 25, Denise Austins- 25 

Back in the saddle

Hi everyone,

Well last week was mostly recovery work and nothing special. I will out line for you what we did later. The Vegas meet was alot of fun, it was an adventure for sure. First it is 400 miles from Reno to Vegas, and one of our football coaches didn't believe that I could drive the 400 miles in six hours. He even stated that he would buy me sushi if I could pull it off. Will he lost I did the 400 miles in 5 hours and 59 mins. LOL! Most of the trip we had the heater on and I was wearing winter gear to go deer hunting. I was 4 lbs. over when we left. I lost 15 lbs in three day, not a good thing. Everyone had to indure 6 hours with the heater on and me smelling up the truck. I weighted in at exactly 198.2. Totally naked. OH yea! We went to the MGM Grand and pigged out which was not a good idea. We all eat too much and I didn't sleep well all night.

The meet was held in a large gym, which was pretty nice. The equipment was good and the judging was spot on. In fact it was the best judged meet I have ever attended. All of us struggled in the squat. The weight loss and the trip took its toll on all of us. Two of my lifters bombed in the Squat, but were allowed to continue in the push pull part of the meet. Dan did well in all three lifts and had a nice day. Joey and I had struggled but squated ok. Joey got 534, and I got 523. I bombed in the bench. I was spent from the weight loss and squats killed me. It was only the second time in my career that I have bombed out of a meet. Joey went on to have a good day. All in all it was a good time. Powerlifting is not about competing against others, powerlifting is all about competing against your self. If you are like me you will enjoy the quest to always try to be better than before. I hope to be able to post some pictures and video of me and Joey squating. I hope all of you are doing well.

George      

Las Vegas Meet

I am hoping to be able to post videos and pictures from our USPA meet this coming weekend. Joey and Austin are pretty good at posting videos to Youtube, so I am hoping they'll have some good pictures and video to share with everyone. I hope all of you are doing well and getting stronger.

George 

One for the ladies

Ball Squats- warm up with just your body weight and do 10 reps, then add 10 or 15 lbs. Db's in each hand and do 3 sets of 10 reps. Make sure to stay on you heels and not allow your knees to go forward. 
Low box Step ups- Use a low box or bench to step up on. Do 3 sets of 10 on each legs. You can add weight if you want to make these harder. Just add 10 or 15 lbs. Db's in each hand.
Leg Curls- 3x15
Calf Raises- 3x15
Abs- Crunches- 15 reps, Denise Austin's- 20 reps
Cardio- You can spin or walk on a tread mill, but I really like walking, just make sure to wear good shoes to protect you knees and shins. In order for cardio to do any good you have to go for at least 20 mins. Anything over 20 mins is a bonus. Have fun.

George   

This week

Hi Everyone,

This week everyone is off due to the up coming meet in Las Vegas this weekend. Most of us are losing weight and doing cardio. The best way to lose weight and not lose strength is to Hyperhydrate. How you do this is to consume one and a half to two gallons of water every day. You also have to cut out all carbs. No carbs at all this week. Make sure to salt all of the food that you eat as well. 24 hours before the meet stop drinking water and stop eating any food. Your body will dump fuild like crazy over the next 24 hours. I have dropped 5-7 lbs. in 24 hours, and I have had some of my lifters drop 10 lbs. After weigh ins you start drinking Gatoraid and eating good proteins and carbs. In 24 hours you can put 5-7 lbs. back on before the meet. If you do everything right you won't lose any strength. This is not a fun week, but oh well this is what we do.

George

Thursday from Seattle

Squats- several warm ups x 5 reps, then 365x5, 385x5, 395x5 all done raw with wraps.
Leg Press Machine- 3x15
Single Leg Stiffs with Db's- 3x7
Leg Curls- 3x12
Abs- Incline Weighted sit ups (25 lbs. weight held over head) 2x30
Cardio- 20 mins

Back in Seattle at my sister's house. I went to Gold's in Redmond. It's nice but I liked the Gold's in Vancouver better. I had a good day today. This was my last heavy workout before the meet May 5 in Vegas. I hate Seattle weather, all the rain and gloom drives me crazy, and I am  looking forward to being back home tomorrow. It's funny it rained in Vancouver too, but I loved Vancouver, what an alive city and the people were great. I hope that everyone is doing well. When I get home I'll post a work out for all of the ladies out there.

George  

Tuesday from Vancouver

Chest and Shoulders-

DB Banded Bench- warm ups: I did three warm up sets of 10 reps. Then 75's+ Green band x8 reps, 80"s+ green band x8 reps, 90%'s+green band for 5 reps. last set 110's for 6 reps, no bands.
Incline Db Bench- 75's x10, 85's x8, 90's x8.
Smith machine Shoulder Press- 135x6, 185x6, 205x6, 185x6
Flat Bench Flyes- 50's x10, 55's 2x10
Overhead Cable Tri Extensions- 5x12
Cardio- 20 mins

I loved training in this little gym. It worked out awesome. I hope that everyone is doing well. Life is an adventure, and in life we have ups and downs, but its how you handle the downs that really counts, as they are the things that will define who your are as a person. There are risks worth taking everyday, and we should all live this life to the full. I hope all of you will life your life to the full everyday. Live as though this was your last day, no regets. Eat well, sleep well and train like you mean it.

George 

Monday from Vancouver

Hi Everyone,

Upper Back and Biceps- Db Hammer Curls- 4x10
Arnold Curls- 3x10
Supported Rows- 3x10
V-handle Lat Pull ins- 3x10
Cable Arrow Pulls- 3x10
Abs- Crunches- 50, V-ups- 40

I found a Golds Gym here in Vancouver, and it was great. Old School style with db's and straight bars, and just enough machines to make it worth while. I loved it. The best part was the cute little Asian gal at the counter give me a free VIP pass for three days. Oh yea! The city is beautiful and the people are nice. I also did 25 mins. of cardio, which I hate, but I have to cut weight for the up coming comp in Vegas. I hope everyone is doing good. Sleep well, eat well, and be thankful everyday.

George

Hi Everyone

I am in Vancouver BC with my wife. I ll try to train while I am here, so I hope to find a Gold's Gym so I can train. I am two weeks out from Vegas, so I need to train bad. I hope everyone is doing well out there. I don't know if there are any ladies still following the forum but I 'll post a ladies workout soon. Eat well, sleep well, and thank God for His blessings. Rejoice in being strong.

George

Thursday the guys

Squats- Pre comp. workout.
Warm ups x 5 reps. Last warm up 90% (raw max) x3 then suits on. Raw Guys do an opener for a single at 92% and then do 85%x5+.
Gear Guys- suits on Do several sets of 3's until ready for singles. Do and opener 90% x2, make sure that your at at depth. After opener do 1 set at 95-98% x1.
Dealifts- warm ups x5 then do 3's once you are above 85%. Do 1 opener at 90-92% x1. Then do 85%x5.
Abs- Incline hip ups 20 reps, Crunches 25 reps, Toe touches- 25 reps.

The Guys- Tuesday

Ez Bar Curls- 4x8
Supported Db Rows- 3x10
Banded Lat pull pull ins- 3x12
Db High Pulls- 3x8
Abs- Ab wheel- 15 reps, Incline Denise Austin hip ups- 20 reps, Crunches- 40 reps

Dan- Squats- warm ups (raw) x 5 reps. Work up to an opener. Appox. 90-92% of max. Do opener x1 rep, then do 85%x5+.
Deadlifts- warm ups (raw) x5 reps. Work up to an opener, then do 1 rep. Followed by 85%x5+
Abs- same as above.

Coach Phipps- I did upper back work on Monday, so I Benched tonight.
Warm ups x5 up to 295x5. Then shirt on. (Rage X single ply 46) 345x3 3 boards, 365x3 3boards, 405 x3 three boards, 425x1 2 boards, 425x1 1 board, 440 x1 1 board.
Tricep Cable push downs- 5x15 Until Tris explode.
Abs- same as above.

Tonight was a great night. Dan had a great night and is lifting the best I've seen him. Joey and the boys are doing great. I had a good night. My bicep tendons are strained and hurting me, but this is powerlifting and you have to suck it up. I was happy with 440 tonight. If I can do 440 in Vegas I will be happy.

Coach Phipps 

The guys- Monday

Bench Press- (warm ups) several sets by 5 reps, then 90%x3+(try for as many reps as you can)
Joey and Kyle- warm ups x5 up to 90%x3, then shirts on. Try for 90% (shirted max) x3 and then do singles until failure. Kyle made 365, and Joey did 385. Joey missed 405 twice, but was very close.

Standing DB Shoulder Press- 1 warm up x5, then 2x5 as heavy as you can.
DB Flyes- 3x12
Superset- Aichs Tri's- 3x10, and Overhead banded Extensions- 3x15

Abs- 50 Body curls

Tonight was a good night everyone worked hard and the gym flowed well. 3 weeks until the 3 lift meet in Vegas.  

Tuesday- The Guys and Coach

Barbell Curls- 4x8
Hang Cleans- warm up and add weight until you can't do 5 reps. You want to do 2 heavy sets.
Banded Lat Pull downs- 3x15
Plate Shrugs (100 lbs. plates) 3x15
Arrow Pulls- 3x15 (purple or Green bands)
Abs- Body Curls- 25 reps, Incline Hip Ups- 25 reps, Knees to Chest- 25 reps.

Coach- (Shirt work)
Warm ups- 6 sets x5 reps, Shirt on (Karins Double denim) This shirt is old and I use this just to train in.
335x3 3 boards, 365x3 3 boards, 385x3 1 board, 395x3 1 board, 405x2 1 board.
Heavy Tri Push downs 4x15
Over Head Banded Tri Extensions- 4x10
Abs- same as above.

Tonight was a good night, everyone worked hard and I was happy with how things went. My shoulder is not healed, but getting better. But, now my bicep tendons are strained and bothering me, but what can you do? You have to keep working through the pain and discomfort, this is powerlifting, not ball room dancing.      

Monday- The guys

Reverse Band Bench- Warm ups (raw) do several sets of 5 reps, then do 1 set at 90%x3, then set up reverse bands. Use purple or green bands tied from the top of the rack. Start at 100% of your raw max and do 3 rep, keep adding weight until you fail at 3 reps. After you fail drop 20 lbs. and work to failure.

Wide Grip Perfect Push ups with Bands- 3x12-15 Use purple, green or blue bands.
Single Arm Db Shoulder Press- 1 warm up x5 reps, then 2x5 (heavy)

50 rep Tri Push downs- Try to do these in 3 sets.

Abs- V-ups 65 reps

Monday and Tuesday

Monday- bench
Raw guys- warm ups x5 reps. Work sets- (light band around the back and held in the hands.) Work up to 3 sets of 5. Go as heavy as you can. Start at 80% and then add weight. Good bar speed is important here.

Standing Shoulder Press- 1 warm up x 5 reps, then 2x5 go heavy on these.

Banded Ball push ups- Use the heaviest band you can for 3x15 reps.

Laterals- 3x10

Abs- Ab wheel 15 reps, Body Curls 35 reps.

Coach Phipps- I did Upper Back work.


Tuesday- Upper Back

EZ Bar Curls- 4x10
Banded Lat Pull ins- 3x15
Single Arm Db Rows- 3x10
Arrow Pulls- 3x15
Abs- Ab Wheel- 15, Body Curls- 25, Crunches- 25

Coach Phipps- Bench (shirt work) warm ups x 5, did 6 sets. Shirt on (Single ply Rage X 46 Loose Competition shirt) 345x3 3 boards, 365x3 3 boards, 385x3 3 boards, 405x2 1 board, 425x1 1 board, 440x1 1 board.
Superset:Tri Push Downs 3x15, Over head banded Tri Extensions- 3x15
Abs same as the guys.

Tonight was awesome! This is the best I have benched in a while 440 was smooth and soild. My shoulder is still hurt but slowly getting better. Joey missed 405 twice on Monday but he was real close, maybe next week.  

Thursday

The
Guys-
Banded Db Box Squats- (use heavy band tension on these) 75 lbs Db in each hand. Warm ups x 7 reps, then 3x7 with heavy band tension.
Deadlift opener (90-92%) Do two or three warm up sets x5 then do 3x1 at 90-92%.
Leg curls- 3x15
Abs- Body Curls- 40 reps, Denise Austins- 20 reps.

Joey and Coach-
Geared Squats- warm ups- 135x5, 225x5, 315x5, 365x5, 405x3, 425x3. Gear on. Inzer hardcore double ply, inzer briefs. Coach- 495x3, 525x2, 545x2, 585x1, 545x2. Joey- 495x3, 525x2.
Joey- Deadlift opener- 3x1
Coach- I benched because I missed Tuesday. Several warm ups x5 reps, then Karins Db ply denim 345x3 3boards, 365x3 3 boards, 385x2 2 boards, 405x2x2 1board.

Tonight was great. Lots of hard work and good lifting. I love Thursday nights. We are 5 weeks out from competing in the USPA meet in Las Vegas.       

Tuesday

Upper back and Biceps-

Db Alternate Curls- 4x10
Banded Lat Pull Downs- 3x15
Single Arm Db Rows- 3x10
Db High Pulls (upright rows) - 3x7
Abs- Body Curls- 30 reps, Butte Sit ups- 25 reps with weight on the head.

Monday Night

Bench

Raw Bench Max- warm ups- 50%x5, 60%x5, 70%x5, 80%x3, 90%x1, try for a new max.
Several of the guys PR'ed tonight.
Db Floor Bench- do a couple of sets to get the feel, then try for a 5 reps max. Work until you can't go any heavier.
Alternate Db shoulder Press- 1 warm ups x5, then 2x5 Go heavy!
AichsTri's- 4x10
Abs- Crunches 25reps, Butte style sit ups- 20 reps.

Tonight was a good night for everyone. I will bench on Thursday. I have a funeral I have to prepare for tomorrow.

Thursday's workout

Box Squats- several warm up sets x 5 reps. Then Inzer Briefs on, 405x5, 455x3, 495x3, 525x2

Rack Pulls- (Pins at mid shin) 315x5, 405x5, 455x3, 495x2

Abs- Toe Touches 25, V-ups 25, Ab wheel- 15 

New stuff about me

Please check out Barry Elwood's Kempo Karate site. Barry and I are great friends and he is helping to provote my training business. Here is the link about my ISSA training. http://www.barryelwoodskenpo.com/Site/ISSA_strength_training.html

My contact information:
http://www.barryelwoodskenpo.com/Site/contact.html  

Very soon I'll have my own web site dedicated to my personal training business. I'll keep all of you posted on when that site will be up. I will continue to post my personal workouts on this forum for all of you. I am sorry I 've been gone for so long.

Coach Phipps  

I am back

Hi everyone,

I am sorry that I have been away for so long. My old computer was destroyed, and I had some personal issues that have prevented me from posting until now. I hope to be able to keep all of you updated from  here on out about my training, and what the guys are doing that train with me.

Coach Phipps

Tuesday- The guys

Hammer Curls- 4x10
Alternate DB curls- 1 set to failure. Make sure you use a weight heavy enough that 10-12 reps is all you can get.
Wide Grip Pull ups- 30 reps total. Try to get 8-10 each set.
Supported Rows- 3x10
Banded Pull aparts- 3x15 (purple)
Abs- Ab wheel 15 reps, 20 Body curls, 30 v-ups 

Tuesday

I did Bench today as I was too tired on Monday.
Here what I did: Bench warm ups x5, I usually do 5 sets x5. then I put on my Karin's Double Denim open back shirt, I love this shirt, 335x3 3 boards, 365x5 3 boards, 405 x3 3 boards, 425x1 2 boards, 455 reverse bands (purple bands) 1 board miss. I missed at the top.

Sitting behind the neck Shoulder Press- warm up 135x5, then 185x5, 175x5.

Feet on a bench banded push ups (elbows out) 3x12-15 I used a medium band for these. (green)

Band part aparts- Light band (purple) 3x15. Grab the band with both hands about shoulder width apart, keep your arms straight, and then pull the band apart until you arms are in a crucifx position. Do sets of 15. These work the rear delt and build shoulder stability.

Abs- 50 crunches, 50 Denise Austin Hip ups.

My shoulder is still jacked up, but I was please with tonight. I think I'll get some more ART care in the next two weeks and that should help. It will be nice when I'll have two arms again.

George    

Monday

Banded Bench: ( I like to use a light or medium band pulled around the back and held in your hands.) This adds about 50- 60 lbs. to the top of the moment. This teaches you to explode off the chest and to drive through to the top. The Tri's get blasted this way.
Warm ups with out bands- Do your normal warm up, then try 80% of your raw max plus a light band. Try to do three reps. Add weight to each new set until you can only do a single. After you find your 1 rep max. Then go down to 75% and do one set to failure. This will blast the tris big time.

Sitting Behind the neck shoulder press- 1 warm up x5, then 2x5 Put some weight on these and go for it. Wear a belt and stay tight and drive the weights up.

Super Set: Tri Push downs 3x15, and over head banded tri Extension 3x15. These are aweome for building tri's. I have found that tri need reps and hard work so blast away here.

Abs- 50 Crunches, 50 V-ups        

Brian Shaw the strongest man in the world

http://www.youtube.com/watch?v=WNe7DLNdWYw

http://www.youtube.com/watch?v=yXr4es-KAs0

Congrats Brian on de-throning the Big Z!

Enjoy everyone.

George

Sam Byrd breaks Jesse Kellum's squat record

http://www.powerliftingwatch.com/node/21469

This is some incredible squating. I hope Sam heals up well after his injury. Enjoy.

George

Thursday- the guys

This week has been great as a bunch of my former players from Reno high have shown up to train and its been great. I love having the guys back.

Pin Squats- several warm up sets x5, then one heavy warm up x3. Work set- 1 Top set of 90%x3+. Try to do as many as possible with your 90%. You need to get at least 3. Austin Witt beat me tonight. Austin got 5 reps at 365, and I got 4 reps at 410. I loved the competition.
Next lower the weight to 80% and do as many reps as you can. Austin got me again he did 10 reps at 315, and I did 8 reps at 365.

Rack Pulls- 1-2 warm ups x3. Your back is already warm so no need for a bunch of warm up sets here. Do 1 top set for 3 reps. This is a true Max effort x3 reps. The pins should be set shin high, which is about 2-3 inches off the floor. Austin and Joey did 405 x3. I did 495 x3. These are hard after all the squating.

Banded Leg curls- (use two green bands) 3x15
Abs- Crunches 50 reps, Incline Knees to chest 50 reps

I loved tonight. I loved the competition and I loved having the guys back. It was nice to have Joey back and seeing Jake and Matt was awesome. Thursday nights are what I live for. Lift heavy or go home!

George     

Tuesday

Hang cleans- 1 warm up x5 then do 3x5 try to add weight on each set. I am doing these first to help balance my shoulders out. Use good technique on these.
Hammer Curls- 4x10
Arnold Curls- 3x10
Supported Db Rows- 3x10
Banded Close Grip Lat Pull Downs- 3x15
Abs- Body curls- 30 reps, Incline Hip ups- 20

I had a blast tonight, as I had a whole group of my Reno High guys with me. It was big fun.

Monday

Bench Press- Warm ups x 5's do as many as you need to get warm. I usually do 85%x3-5 reps as my final warm up. Then do 90%x3+ try to get 4-5 reps. Push your self here and get what you can.
Incline Bench- 1 warm up x 6 then 2x6 the last set should be the heaviest 6 reps you can get.
Tricep Hell- Use 70-75% x5's Do four boards x5, rack the weight, three boards x 5, rack the weight, two boards x5, rack the weight, one board x 5, rack the weight, then start over and repeat, you should start to fail on these just do what you can try to keep your elbows in and use a close grip. The only rest you get is when the boards are changed. Enjoy! Just do one set.
Laterals- 3x10
Abs- 65 V-ups 

Thursday- the guys

I love Thursday nights.

Box Squats- (wendler 85%x5+) The goal is to do as many reps as possible at 85% of max. You have do at least 5, but 6 or 7 is the goal. 6 or 7 reps is tough stuff.

Warm ups x 5 reps, do several sets, then 1 set at 85% x 5+. Austin did 5 and half, Doug did 4. I did 6 reps at 385, I might of had one more rep but it would have been close.
HIT- Next we did 1 set of HIT (high intensity) Slow descent 4-5 seconds and then explode up. Go to failure. Use 70% of your real max for this set. Austin and I both did 8 reps.

Powerlift Good mornings- 1 warm up at 225x5, I did 315. Set the saftey pins just above paralell, slight bend in the knees and push you butt back, keeping your back arched until you hit the pins then push the weight back up. I went 385x5 on my last set. Do 2x5

Banded leg curls (green bands) 3x15

Abs- 65 V-ups

Tonight was great I loved competing with the young guys.

For my German friends- the great Ronnie Weller

http://www.youtube.com/watch?v=aG_KnFdCYcw

Enjoy one of the best ever.

George

Tuesday

Upper back and biceps

Hammer curls- 4x8 (the reason we do curls first is to exhaust the biceps so that they don't help too much when we want the lats to pull weights.)
Alternate Db curls- 3x10
Pull ups- 30 reps total.
Single Arm Db Rows- 2x12
Rear delts cable pulls- 3x15
Abs- crunches 50 reps, Denise Austin Hip ups 40.

Monday-the guys

We are starting to train for an up coming SPF meet in Sacramento Ca, March 1st.

Bench- warm ups Do as many as it takes to get good and warm and then do a Max 5 reps. Drop 25 lbs. off the bar and do 1 HIT set. Slow 4 second descent and then press the weight up as fast as possible. Work to failure.

Board work- 3 and 4 boards- do 3 or 4 sets of 5 reps. work up to your max weight for 5 reps.
I did 385x5 4 boards, 405x4 4 boards, 365x6 3 boards.

Single Arm Db Shoulder Press- 1 warm up x6 reps, 2x6  Use the heaviest weight you can.

Banded perfect push ups- 3x12-15 reps ( light or super mini's)

Abs- Knees to chest 50 reps, V-ups 50 reps

     

For my friends in Russia

http://www.youtube.com/watch?v=xAnWOC4Pf_Y&feature=related

David Rigert was one of my hero's when I was just a boy. I remember seeing him lift on wide world of sports. He was amazing. Enjoy my brother's in strength.

I will post something for my friends from Germany on Monday.

George

Thursday- the guys

Kettlebell clean and press for 3 sets of 10. The kettlebells weigh 47 lbs. each. I did this for a warm up.

Bench press- warm ups 3 sets of 5 reps, then 3x6 The last set is the most weight you can do for 6 reps.

Sitting behind the neck shoulder press- 1 warm up x6, then 2x6. Again the last set should be the heaviest you can do.

Hammer curls- 4x10

Tricep push downs- 4x15

Abs- Body curls- 50 reps.

I did this as a whole body workout to stay sharp until next week. Next week we will begin to train for a SPF meet March 1.

George 

I am back

Hi everyone,

I am back from New Orleans. It is good to be home again and its good to be back in the saddle. My son Matt, his friend Bruno and I had a great time with Jesse Kellum. We worked out with Jesse last Friday at St.Paul's high school in Maneville, LA. Jesse coaches there as the strength and conditioning coach. Jesse had us do a 2 hour strong man style work out which included flipping a 450 lbs. tire, strong man style log clean and press, and swinging a sledge hammer with a 65 lbs. head. I am guessing that the over all weight of the hammer is close to 80 lbs. We did ten reps on everything for 3 sets. We were beat up after ward but I loved training with Jesse. Jesse is a true gentleman and a great friend. We went to dinner afterward and had a great time. I am sorry I didn't get any pictures we were to focused on training.

George